3 Day Functional Strength Workout

Brian Dick

Below you will find a sample Functional Strength Lab – 3 Day Functional Strength Workout. You can find a downloadable copy that can be modified in Excel below. I have included spaces in the downloadable copy to record your progress for each workout type.

The only equipment needed for this exercise:

  • Pull Up Bar
  • Kettle Bell (25-45 lbs)
DAY 1
DAY 2
DAY 3
Burpees (3 x 15) Kettle Bell 2 Hand Swing (3 x 20) Push Ups (3 x 30)
Pull Ups (3 x to failure) Leg Lifts on Pull Up Bar (3 x 10) Planks (3 directions x 30+ seconds)
Push Ups (3 x 40) Chin Ups (3 x to failure) Razors w/ Partner (3 x 12)
Body Squats (3 x 30) Plyo Push Ups (3 x 15) Kettle Bell Squat (3 x 20)
Abs 5 types (3 x 40) Box Jumps (3 x 10) Burpees (3 x 15)

If you would prefer a downloadable version of this workout (with spaces to input your progress) you can find it, here.

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